For this week’s edition of Fitness Friday I’ve invited my nutrition counselor, Jill Mulholland, to write a guest post on cleansing.
What does this have to do with fitness? Everything! Fitness, for me, is about nutrition, exercise and overall wellness.
Why now? Because I’m beginning a two-week cleanse Sunday.
Is this a diet? No. I’m not dieting. Cleansing is not about weight loss.
Will I be posting a daily journal? As some of you know, I posted daily during my fall cleanse on my Facebook page (you can read my daily and summary journal posts here) but during this winter cleanse I will journal privately. Though I’m sure I will post some updates (and recipes) over the next two weeks!
Enough from me. Let me introduce you to Jill!
Jill Mulholland is a Certified Holistic Health Counselor, accredited by the American Association of Drugless Practitioners. Mrs. Mulholland is also a Certified Natural Health Professional and a graduate of the Institute for Integrative Nutrition (in New York City) and RYT-200 with Matkin Yoga. Jill is also a Trained Labor Doula and is currently working toward her Birth Doula certification with DONA International.
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When JL asked me to write a guest post about Cleansing 101, I wanted to jump on the opportunity because it’s something I personally and professionally have a passion for. However, there are so many sources of information out there, both positive and negative, that I decided to start by briefly sharing my journey with cleansing, why almost all of us can benefit from it, and when and how the best time to start is.
In the late 90’s I had a series of some serious health issues while attending college in Upstate New York. My unhealthy, quasi vegetarian diet, consisted primarily of coffee, cigarettes, beer, pizza and bagels and I know was primarily the main contributor of my unhealthy immune system. After leaving college, I was introduced to a company called Nature’s Sunshine, which produces supplements while educating on the importance of a whole foods diet. This is when I first heard of the condition Candida. When I read through all the symptoms, I had a huge wake-up call as to what was really going on with my body. Not only could I relate to this condition physically but my emotional state was hugely impacted by this as well. This forced me to take ownership of my body. No more wondering if and when I’d get my period or why I was down to 95 lbs, felt like I was always eating but starving at the same time. The candida diet is a cleanse in itself; no white flours, sugars, nightshade vegetables, vinegars, limited fruit, to name just a few. This was my life. How could I cut all these out and not drop another ten pounds? I decided to take the plunge and the emotional and physical benefits shaped who I am today. My curiosity and dedication to natural health were piqued and I later enrolled in The Institute of Integrative Nutrition to become a Holistic Nutritional Counselor.
During my training at The Institute of Integrative Nutrition I helped a prior graduate with marketing her growing practice and she asked me to assist in a cleansing retreat up in the Catskills. Ten of us cooked, ate delicious whole food meals, drank vegetable juices, moved our bodies in yoga classes and on silent hikes. The group was divided into first timers, healthy individuals with an interest, and seasoned cleansers. This is where I truly learned that cleansing is not only about the food you do or do not eat. It’s about nourishing your inner and outer body. Letting go of toxins, both environmental and emotional, will open you up, to receive all the positives. I must also add that cleansing is not about losing weight. Everyone is different and if you don’t have weight to lose your body won’t shed it when treating it kindly. A slender person may lose 1 or 2 pounds and others may lose up to 10 or more pounds in a week. But I strongly encourage you not to get into a cleanse to “shed your winter weight”.
We cleanse to put our bodies back into a state of balance. We are constantly ingesting toxins from the air we breathe to the water we drink. If you think of your body as a beautiful machine that needs quality fuel, requires periodic maintenance in order to operate at its fullest potential, you will start to develop intuitiveness on when you are in need of a tune-up. Also, just as you wouldn’t attempt to service your car without having any experience, I strongly recommend working with a nutritional counselor in the beginning or every time you cleanse if you prefer. I usually recommend starting with a 7-10 day cleansing and building upon that depending on your health history. If you’ve never cleansed before, after the winter holidays is great way to start. You can then add a summer time cleanse and eventually you may want to cleanse with the seasonal changes.
Below is a sample of what you’ll eliminate and add to your diet when you are cleansing. Remember that no one diet works for everyone so this will vary by individual. The elimination is a gradual process while the increase can and should happen immediately.
Eliminate/Reduce:
• caffeine
• alcohol
• artificial sweeteners
• processed foods (including pre-made salad dressings)
• white flour
• wheat flour
• limited dairy
• animal meats after several days
• processed sugars
Increase:
• water – half your body weight in ounces
• organic vegetables
• legumes
• whole foods
Sample 1st day daily menu (These are just ideas)
• Upon rising: Hot water with lemon and sprinkle of cayenne pepper
• Breakfast: Almond butter Smoothie with rice or almond milk
• Mid morning: Celery stuffed with homemade hummus
• Lunch: Lentils and quinoa over spinach salad
• Mid afternoon: Green Juice (spinach, kale, apple, celery, lemon)
• Dinner: Butternut Squash Soup*
• After dinner: Chamomile tea, dry skin brushing, peppermint oil bath and daily recap journaling
Honoring your body and mind during your cleanse will lead to create the peace and calm we instinctively crave for harmony.
*Butternut Squash Soup
• 1 lb butternut squash, peeled, seeded, and cut into chunks
• ½ large celery stalk, chopped
• ¾ cup leeks, sliced and rinsed
• 1 small onion, chopped
• 1 sprig rosemary, chopped
• 1 small apple chopped
• Himalayan Sea Salt to Taste
Place all ingredients into large pot and cover with water. Bring to boil and cook until squash is soft. When finished, puree in food processor. Add sea salt if desired.
I recommend Nature Sunshine’s CleanStart or Tiao He Cleanse to supplement your food cleansing program. Again, I strongly recommend working with a coach for the most effective and safe program.
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Thank you, Jill, for this really great overview of what a nutritional cleanse can look like!
After working with Jill for a year I have tackled some nagging digestive and skin issues and feel great. Jill even guided me along my vegetarian to vegan transition! You can find Jill at HERA Wellness: For a Lifetime of Balance.
Readers, have you done a nutritional cleanse? Let me know.
2 thoughts on “Fitness Friday: The Nutritional Cleanse”
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This is cool! And so interested! Are u have more
posts like this? Please tell me, thanks